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Home » Recipes » Plant-based Breakfast Recipes

Published: Mar 27, 2023 by Jim Mee Sha · This post may contain affiliate links · Leave a Comment

Creamy Protein Steel Cut Oats

Jump to Recipe

Creamy, thick, and chewy, this protein steel-cut oats is the perfect recipe to start your day with! It is healthy, filling, and contains 30g of protein per serving. 

A bowl of steel-cut oats served with spoon with banana slices, blueberries, and peanut butter beside.

I love starting my day with something hearty and high-protein, and this protein steel-cut oats is my recent go-to breakfast! Like my millet porridge and barley porridge, it is cozy and comforting, this bowl of oats will keep me satisfied until lunchtime. 

If you are not a fan of oats, check out my peanut butter powder smoothie, oatmeal protein pancakes, or steel-cut oats cookies instead! Like this recipe, they are both wholesome and packed with protein. 

💚Why you will love this recipe 

  • Creamy, hearty, and super satisfying to have 
  •  A fuss-free recipe that is easy to make and only calls for simple ingredients 
  •  A good source of protein - a serving contains around 30g! 
  • Great for meal prep 

🤔Difference between steel-cut oats and rolled oats 

Steel-cut oats are the least processed oats made by chopping raw oat groats into smaller pieces. Due to their compact shape, they require a longer cooking time. 

Steel-cut oats have a much chewier texture and robust flavor than other oats. 

On the other hand, rolled oats are made by steaming and flattening the oat groats. As a result, they can be cooked in a much shorter time and have a creamier and softer texture. 

🥛What you will need 

Ingredients needed like protein powder, water, milk, maple syrup, salt, and steel-cut oats.

📃Ingredient notes and substitutions 

  • Steel-cut oats - make sure to use regular steel-cut oats, not instant/quick-cook versions. Use a certified gluten-free brand to keep this recipe gluten-free. 
  • Protein powder - Both plant-based (like pea or soy) or whey/casein protein powder will work. Choose a flavor you like. I am using a vanilla-flavored protein powder blend. 
  • Milk - Any kind of milk can be used in this recipe. I am using soy milk to further bump up the protein content of this recipe. 
  • Maple syrup - Other sweeteners like brown sugar, honey, or sugar-free alternatives can be used in place. 
  • Rolled oats version - I highly recommend checking out my vegan protein overnight oats instead. You can heat it before serving if you prefer to serve it hot.

🔪How to make 

Add milk and water to a pan or saucepan. Bring the liquid to a simmer, then add steel-cut oats and salt. 

Cook at medium heat for 20-25 minutes, occasionally stirring, until the oats have softened. Depending on the consistency of the mixture, you can add more water or milk while cooking. 

Milk, water, and uncooked steel-cut oats in a pan on a grey background.
A pan of cooked steel-cut oats with a wooden spatula and protein powder mixture beside.

While cooking the oats, combine protein powder with ¾-1 cup of water until thick paste forms. 

A bowl of protein paste with a teaspoon beside.

Once the oats are cooked, add the protein mixture and maple syrup. Stir until everything is homogeneous. Top your oats with desired toppings, and serve it while warm! 

Pouring maple syrup into a pan of cooked oats with an empty bowl beside.

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✅Helpful tips 

  • Use a protein powder you like - The oats will take on the flavor and taste of the protein powder. 
  • Adjusting the amount of liquid - Adjust the amount of milk/water used to achieve desired consistency. I recommend starting with less (following the proportion of this recipe) and adding more afterward if needed. 
  • Salt - Do not leave salt out as it helps bring out the flavors of the oats! 
  • Cooking time - The cooking time will dictate the texture of your protein steel-cut oats. Cook for 20 minutes for chewier oats or up to 30 minutes for a softer and creamier texture. 

✨Variation and add-ins 

Chocolate oats - Use a chocolate-flavored protein powder, then add 2-3 teaspoons of cocoa powder. You can even mix in some chocolate chips for a double chocolate version. 

Peanut butter - Stir in a heaping tablespoon of peanut butter into your protein steel-cut oats. You can also substitute half the amount of protein powder with peanut butter powder. I also like mixing in a teaspoon of cinnamon powder. 

Banana bread - Mash up 1 ripe banana, and stir it into your oats along with spices of choice (like cinnamon and nutmeg). You might need to reduce the amount of maple syrup used, as banana provides some sweetness to your porridge. 

Veggies - Do you know you can add veg to your bowl of oats? Some that work particularly well include grated zucchini, carrot, and riced cauliflower. Add up to a cup. 

Spices - Feel free to add any good ground spices or spice mix! My favorites include ground cinnamon, pumpkin pie spice, and nutmeg. 

A bowl of oats served with spoon with banana slices, blueberries, and peanut butter in the background.

🥜Topping ideas 

Below is a list of toppings that goes well with this protein steel-cut oats, but feel free to use any other toppings you fancy! 

  • Nut butter - peanut butter, cashew butter, coconut almond butter 
  • Fruits - chopped bananas, apples, frozen or fresh berries 
  • Nuts and seeds - Chia seeds, almond flakes, crushed peanuts 
  • Yogurt - Greek yogurt, coconut yogurt, soy yogurt 
  • Sweetener - Maple syrup, honey, a sprinkle of cinnamon sugar 
  • Shredded coconut or coconut flakes 
  • Chocolate chips or cacao nibs 

❄Storing suggestions 

Fridge - Protein steel-cut oats will keep in the refrigerator for up to 5 days in a sealed container. You can add a splash of milk and eat it cold or heat it before serving. 

Freezer - This recipe is freezable too! I recommend portioning your oats out into individual portions before freezing. Let it thaw in the fridge overnight before reheating. 

Reheating - Add a splash of milk or water, and give the oats a quick stir. You can either reheat it on the stove for several minutes or in the microwave at 30-second bursts until hot. 

Stirring a bowl of oats topped with blueberries and banana slices.

❔Commonly asked questions

Should steel-cut oats be soaked before cooking?

It is unnecessary to soak your steel-cut oats before cooking as they can be cooked in a reasonably short amount of time, around 20-25 minutes.

 However, if you choose to soak them before cooking, I recommend reducing the cooking time to 10-15 minutes. You will also need to reduce the amount of liquid used to about 2:1 of liquid to oats.

Why are my steel-cut oats chewy?

Steel-cut oats naturally have a chewier texture, but you can soften them simply by increasing the cooking time. As the cooking time lengthens, you might need to add more water or milk if the mixture thickens too much.

Can I add protein powder to my oats?

Definitely! Adding protein powder is a quick and easy way to bump up the protein content of your oatmeal. It also gives extra flavor and creaminess to your bowl of oats! 

Both plant-based or whey/casein protein powder can be used to make protein oats. As different protein powders have different absorbancy, you might need to adjust the amount of liquid added.

What other protein can I add to my oatmeal?

Here are some substitutions and add-ins that can further bump up the protein content of your oatmeal - 
- Using soy milk or skimmed milk
- Adding a high-protein yogurt like soy or greek 
- Topping your oats with nuts, nut butter, or seeds 
- Adding collagen powder or vegan collagen

🍽More high-protein vegan breakfasts

  • 2 glasses of smoothie with banana slices, glass of milk and oats beside.
    Creamy Peanut Butter Powder Smoothie
  • A stack of 5 vegan sausage patties with another one leaning on the stack.
    Vegan Breakfast Sausage Patties
  • A stack of pancakes on a plate topped with banana and blueberries with forks beside.
    Fluffy Oatmeal Protein Pancakes
  • A pan of cinnamon rolls with spoonful of cinnamon powder and icing beside.
    Healthy Protein Cinnamon Rolls

If you made this recipe, leave a rating and comment below. We would love to hear from you! Subscribe to My Plantiful Cooking to get new recipes delivered straight to your inbox! Follow us on Instagram, Facebook, and Pinterest to get the latest updates. 😉

📖 Recipe

A bowl of oats served with a spoon with banana slices and blueberries beside.

Creamy Protein Steel Cut Oats

Meesha
Creamy, thick, and chewy, this protein steel-cut oats is the perfect recipe to start your day with! It is healthy, filling, and contains 30g of protein per serving.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Course Breakfast
Cuisine American
Servings 2 servings
Calories 371 kcal

Ingredients
 
 

  • 1 cup soy milk or other milks of choice
  • 2 cup water divided
  • ½ cup steel cut oats use gluten-free if needed
  • pinch of salt
  • 2 scoops vanilla protein powder plant-based/whey
  • 2 tablespoons maple syrup or another sweetener
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Instructions
 

  • Add 1 cup of water and milk to a pan or saucepan. Bring the mixture to a gentle simmer.
    1 cup soy milk, 2 cup water
  • Add steel-cut oats and salt. Cook for 20-30 minutes, stirring occasionally. Add a splash of milk or water if needed.
    ½ cup steel cut oats, pinch of salt
  • While the oats are cooking, mix protein powder with the leftover cup of water. Stir until a pase forms.
    2 scoops vanilla protein powder, 2 cup water
  • Add protein mixture and maple syrup to the cooked oats, and stir until everything is well combined. Top oats with toppings of choice, and serve immediately.
    2 tablespoons maple syrup

Notes

Helpful tips
  • You must use a protein powder that you like. The oats will take on the flavor and taste of the protein powder. 
  • Adjust the amount of milk/water used to achieve desired consistency. I recommend starting with less (following the proportion of this recipe) and adding more afterward if needed. 
  • Do not leave out the salt - it helps bring out the flavors of the oats! 
  • The cooking time will dictate the texture of your protein steel-cut oats. Cook for 20 minutes for chewier oats or up to 30 minutes for a softer and creamier texture.
 
Storing - Leftover oats can be refrigerated for 5 days or frozen for up to 3 months. Let frozen oats defrost overnight in the fridge, and you can heat them on the stove or microwave. Add some water or milk if the mixture is too thick. 

Save this recipe!

Email yourself a link to this page and come back later.

Also get a FREE high-protein vegan recipe eBook + weekly new recipes! Unsubscribe anytime.

Nutrition

Calories: 371kcalCarbohydrates: 45gProtein: 32gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gSodium: 373mgPotassium: 211mgFiber: 5gSugar: 15gVitamin A: 464IUVitamin C: 8mgCalcium: 232mgIron: 8mg

Nutrition info calculated is just a rough estimate and is provided as a courtesy. Bear in mind that value will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it is highly recommended that you calculate it on your own with the actual amount and type of ingredient used.

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5 from 1 vote (1 rating without comment)

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A headshot of Mee Sha leaning on a handrail.

Hi, nice to meet you! I am Mee Sha, a final-year dietetic student passionate about nutrition, cooking, and food. This blog was created to share my favorite plant-powered recipe!

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